WOD Blog
 | Thu, Nov 21 2019 |  |
| METCON 11/21/19 | SHRED 11/21/2019 | ABCON 10-22-20 | WARM UP 11/21/19 |
METCON 11/21/19
(Reps, Rx2)
4 sets FOR MAX calories:
1 min MAX bike Calories
2 min REST
1 min MAX Row Calories
2 mins REST
Goal/Tip: This workout has 1:2 work/rest ratio. Go HARD during the workout portion.
Purple Rx: As written
Blue Rx2: See coach for mods
| 1st | 175 Rx | Alyssa C Thu, Nov 21, 2019 | | 2nd | 137 Rx | Emily M Thu, Nov 21, 2019
Janelle Thu, Nov 21, 2019 | | 3rd | 134 Rx | Kirklin Thu, Nov 21, 2019 | | 1st | 280 Rx | Seth B Thu, Nov 21, 2019 | | 2nd | 254 Rx | Wesly Thu, Nov 21, 2019 | | 3rd | 200 Rx | Todd N Thu, Nov 21, 2019 |
| David S | 183 Rx | | | Heikoti | 144 Rx | | | Vince | 147 Rx | | | Griff | 142 Rx | | | Ryan Pow | 194 Rx | | | Sandra D | 105 Rx | | | Cherise | 122 Rx2 | bike, ski erg | | Katheryn | 131 Rx | | | Susie | 69 Rx2 | | | Saori | 126 Rx | | | Seth B | 280 Rx | | | Kasidy | 103 Rx | | | Ian | 177 Rx | | | Michael O | 187 Rx | | | Wesly | 254 Rx | Bike: 40-40-41-34, row: 27,26,24,22 | | Alyssa C | 175 Rx | | | Janelle | 137 Rx | | | Alissa | 107 Rx | | | Keith C | 191 Rx | | | Todd N | 200 Rx | | | Emily M | 137 Rx | | | LILIE | 86 Rx | | | John L | 173 Rx | | | Olive | 116 Rx | | | Joshua T | 126 Rx | i did it yay | | Elana | 100 Rx | | | Kirklin | 134 Rx | |
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SHRED 11/21/2019
(Reps)
WARM-UP:
500 meter row
2 rounds:
- 15 banded good mornings
- 10 air squats
- 10 fire hydrants R/L
- 10 donkey kicks R/L
30 second pray pose R/L
30 second spiderman to hammy R/L
30 second pigeon pose R/L
modified hurdler stretch R/L
standing forward fold R/L
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SHRED:
5 rounds:
3 minutes on, 1 minute off
- 20/15 cal row
- 15 KB taters
- MAX walking lunges with time remaining
SCORE: walking lunges
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COOLDOWN:
- Romwod
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ABCON 10-22-20
(Reps, Rx2)
Last done 11-21-19
DO THIS IF YOU ALREADY HAVE YOUR FLEXIBILITY LEVEL ESTABLISHED
10 min AMRAP:
Weighted Straight Leg Sit Ups-10 reps
Hollow Rock-20 reps (back and forth is two)
Lying TTB-10 reps (control eccentric)
Hollow Rock-20 reps (back and forth is two)
REST 30 secs to a minute
On the weighted sit up make sure to hold the weight right up against your body to increase difficulty. Keep legs straight out in front. Try to control the lowering portion of the lying TTB and stop short of the ground, keeping legs as straight as you can. Bend the knees if needed on the hollow rock to keep lower back in contact with the floor.
| Vince | 240 Rx | 20# DB | | Keith C | 180 Rx | 20#DB situps | | LILIE | 2 Rx | |
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WARM UP 11/21/19
(Check In)
FOAM ROLL- Hamstrings, Quads, Calves
GROUP WARM UP
Bike-15/12 Calories
Row-15/12 Calories
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Groiner Stretch-30 secs R/L
Upward Dog w/ Forearm Stretch-30 secs
Standing Forward Fold with fingers Interlaced-30 secs
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Begin Abcon
COOLDOWN
Groiner Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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